Exercise guide · Intermediate · Compound

Dumbbell Lunge with Bicep Curl: How to Do It & Muscles Worked

A compound exercise combining a forward lunge with a bicep curl, targeting both the biceps and lower body muscles.

Primary muscles
Biceps
Secondary muscles
Hamstrings , Quads
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell lunge with bicep curl
Front view: muscles worked by the dumbbell lunge with bicep curl. Primary: biceps. Secondary: hamstrings and quads.
Back view: muscles worked by the dumbbell lunge with bicep curl. Primary: biceps. Secondary: hamstrings and quads.
Primary Secondary

How to do the dumbbell lunge with bicep curl

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
  2. Step 2: Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.
  3. Step 3: As you lunge forward, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
  4. Step 4: Pause for a moment at the bottom of the lunge, then push through your right heel to return to the starting position, lowering the dumbbells back down to your sides.
  5. Step 5: Repeat the lunge and bicep curl on the opposite side, stepping forward with your left foot.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell lunge with bicep curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Lunge with Bicep Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.